Why Your Hips Feel Tight
Your hips do a lot of work—walking, standing, sitting, bending. Over time, especially with long periods of sitting, the muscles around your hips can become stiff and shortened.
Tight hips can lead to:
- Lower back pain
- Discomfort when walking
- Trouble bending or getting out of a chair
- A feeling of “pinching” or pulling in your hips
The good news? A few gentle stretches a day can make a big difference.
3 Stretches to Loosen Up Tight Hips
1. Figure-4 Stretch
What it helps: Loosens the outer hip and glute muscles
How to do it:
- Lie on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, forming a figure 4 shape with your legs.
- Reach your hands around the back of your left thigh and gently pull your left leg toward your chest.
- You should feel a stretch in your right hip and glute.
- Hold for 20–30 seconds, then switch sides.
2. Knee-to-Chest Stretch
What it helps: Gently opens the lower back and hips
How to do it:
- Lie on your back.
- Pull one knee toward your chest, keeping the other leg relaxed.
- Hold for 30 seconds, then switch sides.
- For extra relief, bring both knees in together and rock gently side to side.
3. Butterfly Stretch
What it helps: Opens the inner thighs and hips
How to do it:
- Sit on the floor with your feet together and knees bent outward.
- Hold your feet with your hands and gently press your knees toward the floor.
- Keep your back straight.
- Hold for 30 seconds.
Tips for Stretching Safely
- Breathe deeply while stretching—don’t hold your breath.
- Never force a stretch or bounce. Move gently.
- Aim to stretch at least 3–4 times per week, or daily if you’re sitting often.
- If you feel sharp pain, stop and adjust or consult your healthcare provider.
Takeaways
Tight hips are common, especially if you sit a lot—but you don’t have to live with that stiff, achy feeling. A few gentle stretches can help you move more freely, feel more relaxed, and even reduce back or knee pain.